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Source: The Conversation (Au and NZ) – By Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland

Brooke Lark/Unsplash

Christmas lunch is at your friend’s house this year, and they’ve asked you to bring a plate. Money is tight. So, you find yourself wondering, “What’s cheap, healthy but also looks impressive?”

While a tray of mangoes would certainly be a cheap, healthy and colourful contribution, you want to look as if you’ve put in a bit of effort.

If you’re struggling for inspiration, here are some tried and tested ideas.




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First, choose your ingredients

Check your pantry for inspiration or ingredients. Crackers, dried fruit or nuts are great ideas for a charcuterie board. You can use herbs and spices to add flavour to dishes, or you could use up packets of dried pasta to make a pasta salad. This is also a great way to clean out your pantry.

Focus on fruit and vegetables that are in season, so are cheaper and more readily available. Keep an eye out at your local fruit and veggie shop or market as it will usually have in-season fruit and vegetables in bulk quantities at reduced prices. Check out this seasonal food guide to help you plan your Christmas menu.

Cut of meat on chopping board with rosemary sprigs on top
Ask the butcher if they can recommend cheaper cuts of meat.
Edson Saldaña/Unsplash, CC BY-SA

Ask around for deals by chatting to your local butcher, fishmonger or grocer and let them know your budget. They may suggest cheaper cuts of meat (such as, oyster, blades, rump caps). Try cooking corned beef or roast chicken in a slow cooker with lots of vegetables. Slow-cooked meals can be frozen and can come in handy for left-overs.

Lean into legumes. These are packed with fibre, protein, vitamins and minerals. They are also budget-friendly and a great way to add texture to salads. Tinned chickpeas, or cannellini, kidney, or butter beans are quick and easy additions that can make filling dishes go further. You could even turn tinned chickpeas into homemade hommus for a healthy and delicious side dish. Check out these healthy legume recipes.




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7 ways to keep food costs down this Christmas

1. Plan ahead

Plan your menu by asking how many people are coming and checking for any food preferences or dietary requirements. Check for items you already have at home, and make a shopping list for only what you need.

2. Use free recipes

Use free online recipe collections and e-books tailored for budget cooking that can help you design your Christmas menu to meet your budget. This one was created by a group of accredited practising dietitians and has healthy, budget friendly recipes and ideas. You could also try this budget friendly collection of Christmas recipes from taste.

3. Involve the family

Get together with other family members and make it a challenge to see who can make the cheapest, most delicious dish. Get the kids involved in fun activities, such as making a DIY gingerbread house or putting together mixed skewers for the barbecue.

4. Pool your resources

Larger quantities of a single dish will be cheaper than multiple different dishes (and easier to prepare).

5. Frozen is fine

Use frozen fruits and vegetables if you need to. These can have just as many vitamins and minerals as fresh, are often cheaper than fresh produce and last longer. Try using frozen berries to decorate the pavlova or add them to your favourite cake, muffin or pie.

Frozen berries in a glass on a wooden table or bench
Frozen berries are OK. You don’t need to buy fresh.
Mike Kenneally/Unsplash, CC BY-SA

6. Make your own drinks

You could make your own drinks, such as home-brewed iced tea. See if anyone in your family has a soda stream you can borrow to make sparkling mineral water. Add some freshly squeezed lemon or lime for extra flavour.

7. Reduce waste

Use your own crockery and re-use leftovers to reduce waste. After all, washing up is cheaper than buying plastic or paper plates and better for the environment. Remember to save any leftovers and re-use them. Leftover fresh vegetables could be used to make a hearty soup or chutney.

It doesn’t have to be perfect

Christmas comes and goes quickly. If your cooking ideas don’t work out, it’s not the end of the world. Choosing healthy foods on a budget is important all year around, so you may like to think about trying these tips throughout 2023.




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The Conversation

Lauren Ball works for The University of Queensland. She receives funding from the National Health and Medical Research Council, OzHarvest, VicHealth and Queensland Health. She is a Company Director of Dietitians Australia, Company Director of the Darling Downs & West Moreton Primary Health Network, Associate Director for the NNEdPro Global Institute for Food, Nutrition and Health and Honorary Member of the Royal Australian College of General Practitioners.

Amy Kirkegaard works for The University of Queensland. She is a member of Dietitians Australia.

Breanna Lepre works for the Mater Research Institute and the University of Queensland, and is a member of Dietitians Australia, and the NNEdPro Global Institute for Food, Nutrition and Health.

Emily Burch works for The University of Queensland. She is a member of Dietitians Australia.

ref. Bring a plate! What to take to Christmas lunch that looks impressive (but won’t break the bank) – https://theconversation.com/bring-a-plate-what-to-take-to-christmas-lunch-that-looks-impressive-but-wont-break-the-bank-196565

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